Name: Playbook - Dr. Jacob - Spine Health - week 6
Uploaded: 2023-09-29T21:26:47.200Z
Duration: 30 min
Description: Spine Health - week 6

Ivette Subock

Really shows how doing these movements consistently can feel!

LUKE

It's crazy how this movements can be so effective!!

First time with Spine Health 6, but felt really good post routine

Back to it after a break to complete out bathroom reno and this feels great! Already loser in my right hip and thoracic spine. 🙏🏼🥳

Vicki

Alternates for the last move of week six spinal health were appreciated!  Working towards the full move.

Gayle

Equipment: 
- mobility mat 
- chair/bench for alternatives 


Congrats on making it to week 6! The exercises in this section are meant to elevate and challenge your mobility in more ways than one. Mobility work should be variable. We want to teach the body how to move in all different positions and planes so that if we need to move in those positions, we don’t injure ourselves. Do what you can and Give these a shot. I have some alternates listed at the bottom.

Pay close attention to this one👀

- the segmental rotation here is challenging to get at first but super healthy for the spine!!

Back and forth is one rep!

Spine segmental trunk rotations 2.0 Lv2 (VO)

A classic thoracic and hip mobility exercise 

Notes:
- hold a deep squat position 
- reach up as high as possible
- grip ankle for stability 
- lead with elbow then reach up

Reaching up on both sides is 1 rep

2 sets of 10 reps

Thoracic deep squat reach ups Lv2 (VO)

Thread-the-needle twists 

One of the staples of my social media page, and a big time exercise for upgraded thoracic mobility 

- do a standard TTN
- reach the arm back and feel this everywhere 

This one is know you come with sound effects. Don’t be alarmed, as long as it’s not associated with pain you’re good

Doing both sides equals 1 rep

Let’s do 2 sets of 10

Thoracic TTN twist Lv2 (VO)

Hip mobility at its finest

Notes:
- breath in during the rock back
- breath out during forward extension

2 sets of 10 both sides

Full body rock backs to PU Lv2 (VO)

Notes:
- notice heel up on the bent leg, heel down on straight leg
- pinch shoulder blades when reaching up
- hands on the ground to shift from one side to the other

Back and forth is 1 rep

Full body spider crawl reach Lv2 (VO)

Lots of coordination requirements here. You should be feeling this one EVERYWHERE

Notes: 
- Take this one slow at first. I’m demoing at a goal speed

Doing one side is 1 rep

Full body scorpion Lv3 (VO)

Windmills

- as arm goes down, other elbow retracts up
- pinch shoulder blades together 
- look up at extended arm to finish off rotation 

Lower level: touch down on a step stool 

Doing both sides equals 1 rep

2 sets of 10

Thoracic windmills Lv2 (VO)

Full Body Scorpion

- arms propped on chair 
- swoop let behind 
- reach out to finish off movement

Alternate: Full body scorpion Lv1

3 pt modified bridge 

There are 3 levels to this one. 

Goals:
- hips as high as possible
- reach up and back to full ability

Alternate: Full body modified 3 pt bridge lv1

Level 1 archers

Notes:
- arm pulls back over leg that is BACK. 
- to level up, pull arm back over leg that is FORWARD
- pinch shoulder blades when pulling back

Alternate: Full body archers Lv1

Spine Health - week 6

Jamie Semenak

Hey! So I stumbled upon your profile on Instagram and I gotta say, I'm pretty excited about checking out your programs on this awesome app of yours. Can't wait to see all the amazing benefits I'll get from them!

Waleed

Tamara

Spine Health Intro

Alethea salt

I feel totally stretched! Hard to describe. This is amazing!

This has been my second day of your healthy spine workout. I can already feel a huge difference. I feel that my core is getting stronger. I love the dead bug part🪳😅❤️

Mellie

Spine Health - week 1

Laetitia

I couldn’t do the pretzel pushup when I first started with Dr J, and now I can do three sets of ten!

Spine Health - week 2

Elizaveta

Love that you can follow along or skip around if you want.

Spine Health - week 3

These stretches are really helping with my back pain. So effective and I am enjoying them a lot. Thank you 😁

Rebecca

Hard work, but worth it! Feeling so smooth afterwards. thank you 🙏🏻

Nane

Some of the reps feel too much - eg 60 bird dogs 🤔

Spine Health - week 4

Second day in a row on my break at work. Feels so much better.

So much circulation in my lower body!! Might do this multiply times a week

This is the perfect hip routine for me right now!

Spine Health - week 6

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